Push Up Video Guide

Exercise Profile

  • Strength
  • Bodyweight
  • Compound
  • Push (Bilateral)
  • Beginner
  • Abs, Shoulders, Triceps
Chest Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips.
  2. Extend one leg at a time and assume a pushup position with the legs straight, elbows extended, and head in a neutral position looking at the floor.
  3. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows.
  4. Descend until the upper arms are parallel or your chest touches the floor.
  5. Push back to the starting point by extending the elbows and driving your palms into the floor.
  6. Repeat for the desired number of repetitions.

Exercise Tips

  1. Your arms should resemble an arrow in the bottom position, not a “T”.
  2. Your spine should remain rigid throughout the entire exercise, think of the pushup as a moving plank.
  3. Squeeze your glutes and brace your abs before descending in order to keep the ribcage neutral.
  4. Keep the chin down and don’t look forward.
  5. Imagine you’re trying to push your thumbs together while completing the movement, this will improve activation of the pecs.
  6. Don’t allow the head to jut forward, the chest should touch at the same time as your nose.
  7. Think about trying to push yourself as far away from the floor as possible.
    • Ensure you push all the way through the floor at the top of the repetition and allow your shoulder blades to move around your ribcage.
    • Most folks cut the repetition short and don’t garner the full benefits as such.

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11 Comments+ Post Comment

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Posted Tue, 10/15/2013 - 19:14
Swanny boot neck

During my time in the boots we were always to do pushups hands shoulder width appart chin up looking toward your misses blowing you kisses arms folding by your side body dropping to 3 inch from terrafirma.. (place a tennis ball under your chest)

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Posted Sat, 05/25/2013 - 15:07

Site is good and useful but comments are hilarious :)

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Posted Thu, 03/28/2013 - 19:22

its really really usefull....best for chest.

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Posted Thu, 03/28/2013 - 19:20

thanks for advice sir, i like your website....its really useful for me....thank you very much sir.

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Posted Mon, 09/03/2012 - 15:59

Will the push up be more affective when the body is at an incline (diagonally) with the head facing down?

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Posted Tue, 02/12/2013 - 09:46

This puts more emphasis on the shoulders.

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Posted Fri, 08/31/2012 - 11:55

Best sir jay cutler

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Posted Sat, 08/25/2012 - 09:18

i like ur website

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Posted Tue, 04/24/2012 - 00:15

nice advice

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Posted Wed, 04/11/2012 - 22:07
pardeep singh

Best exercises 4 chest punp

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Posted Sun, 03/11/2012 - 22:27
Yogesh padalkar